Sleep is one of the most important requirements for better health. Some doctors think it is the most important requirement. 7 - 9 hours every night is the optimal amount. Lack of sleep leads to lower brain function. Studies show that when a person sleeps a brain cleaning system called the glymphatic system, wakes up, refreshes and clears out the toxins accumulated during the day. I know if I don't get enough sleep, I don't function nearly as well the next day as I do when I have slept great.
Some people don't make sleep a priority because they view it as a waste of time. The funny thing is when you don't get enough sleep you go through the day tired, but thinking you are getting more done. Really, you're not because getting optimal sleep lets you breeze through tasks easier. You're not sluggish, always taking breaks to doom scroll. It's easier to get into a flow state. Your brain is just functioning better, you have more energy and doing things is just smoother, allowing you to get more done.
I'm fortunate enough to get good sleep about 90% of the year. I have to make sure I eat a little carbohydrate like sweet potatoes at dinner though. Otherwise I don't sleep as well. I have a routine. If I get home late and don't have enough time for it, I don't sleep as well. I also make sure to not get too much sleep. If I sleep late a few days in a row, it's eventually gets harder to fall asleep on time.
These are some of the tips health providers give for better sleep:
- Avoid screens an hour before bed. Use bluelight blocking glasses or bluelight apps. Windows has a bluelight filter setting built in that can be turned on at night.
- Avoid the news or doom scrolling social media. The majority of it is bad news and drama and could cause more stress/anxiety making it harder to turn off and fall asleep. It also controls what you put in your brain. Instead, read a book that interests you, so that you control what you put in your brain.
- Take magnesium. Most people are deficient in magnesium. It helps with relaxation and reducing anxiety.
- Do something relaxing like read a book, take a hot bath/shower, meditate
- Write in a journal the days events.
- Keep the room dark.
- Keep the bedroom temperature cool.
- Don't work in bed.
- Keep a consistent sleep schedule, even on the weekend.
- Eat dinner a few hours before bedtime.
- Avoid alcohol before bed. It might help you fall asleep, but the sleep quality is poorer
- Diffuse lavender oil.
- Avoid caffeine after 3pm.
- Make sure the bedroom is quiet and comfortable.
- Exercise daily, but not right before bed.
- Avoid caffeine after 3pm.
- Reduce stress.
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